Diet - High or Low Fat Diets

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There is a vigorous debate amongst nutritional experts on whether a low fat or high fat diet is best for health. Current medical advice is for the low fat diet, but some evidence and so medical experts are beginning to suggest a High Fat Diet might be better in certain circumstance.

Standard plates - low and high fat

Food Groups Standard Plate - Low Fat Low Fat Diet Top Tips Alternative Plate - High Fat High Fat Diet Top Tips
Carbohydrates 38%
  • Avoid sugar
  • Fill up on starchy carbohydrates, especially wholegrain, or higher fibre sources with less added fat, salt and sugar
4%
  • Avoid sugar
  • Limit starchy foods like bread, potatoes, rice, pasta and cereals
Fats 1%
  • Avoid artificial trans fats found in processed foods
  • Choose unsaturated oils for frying and spreading and use in small amounts
  • Limit fat as much as possible to avoid weight gain
45%
  • Avoid trans fats and processed, polyunsaturated vegetable oils, e.g. sunflower, corn and soya bean
  • Fill up on olive oil, butter, full-fat dairy and fats in meat
  • Don't worry about calorie counting - your diet will make you feel full and prevent overeating
Dairy and Alternatives 8%
  • Choose lower fat and lower sugar options
14%
  • Choose full fat. Try different varieties of cheese.
Protein 12%
  • Eat less red and processed meat
  • Eat more beans and pulses
21%
  • Try to have grass-fed cattle and free-range eggs
Fruit and Vegetables 40%
  • Eat at least 5 portions of a variety of fruit and vegetables daily
16%
  • Eat a mixture of fruit, vegetables and salad - at least 400 g daily

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